Friday 6/19

Went with some more ROM stuff a la the CFFB Total.  Did 3 singles at a predetermined weight just to make sure that I could still do it but nothing too bad that I'd break a sweat and ruin recovery, especially on the legs and back

Power Clean 225

Back Squat 225

Bench Press 225

Dead Lift 315

MetCon:

20min AMRAP

5HSPU

10Bench (135#)

15 Push Press (95#)

20 Ring Dips

4 rounds + 5hspu and 3 bench

Also: A girl that I coached comes in 10th at the Santa Clara Grand Prix

Thursday 6/18

Yesterday's lightweight squats with as close to perfect technique as I could muster must have really paid off as my knee felt much better.  It's certainly not 100%, not even close, but I was able to go parallel and use my legs to move some weight around.  Thank goodness.

WoD:

Clean & Jerk 3(225, 235, 245)

Hang Cln Pull 3x3 @ 280#

ClnDL 1x3 @ 305#, 2x2 @ 325#

AMRAP 5min

5 Pullups

10 Pushups

15 Box Jumps (20")

7 rounds 

Abs:

Weighted GHD Situp Ladder

12-10-8-6-4-2-4-6-8-10-12 

w/ corresponding weights (in poods)

0-.25-.5-1-1.5-2-1.5-1-.5-.25-0